Keyword: Asana Practice after Giving Birth (April 2003)

ORIGINAL QUESTION:

From: Anaya Farrell, AYTT Winter 2002, Stratford, Ontario

Greetings to all! My niece is about to deliver her first child and has asked me advice about hatha yoga practice and pranayama after giving birth - e.g. when to re-commence practice, things to avoid or watch out for, ...any suggestions?  Thank you.

Blessings and peace -
Anaya Farrell
Stratford, Ontario

ANSWERS:

From: Susan Hayes, AYTT 1999, Nevada City, CA

Dear Anaya:

I am Susan Hayes, graduate of AYTT in Aug. 1999.  I am teaching both prenatal and postnatal (Mommy and Me) yoga classes at my studio near Nevada City.  The women usually come back from childbirth after they have passed their six-week gynecological check up.  I also have a very brief article, if you want me to send it to you, about what postures can be done postnatally by c-section women.

My e-mail address is susan@mountaintopyoga.com.

Namaste!

From: Christine Reeves AYTT Spring 20001, Toronto, Ontario

I teach postpartum yoga twice a week (Momma's and Baby's class). The standard would be to wait 6 weeks or until the bleeding stops before she commences yoga. Of course she could begin with anything restorative prior to that time because she will likely be exhausted; savasana, alternate nostril breath, meditation, chanting are all great for that. It may take longer before starting asanas if she ends up having a c-section although I have had some very fit women start after 4 weeks.

Generally speaking they can and should begin to do kegel exercises (similar to moula banda) as soon as possible to begin re-building strength in the pelvic floor muscles - even as soon as 3 days after. It restores lost sensation from tearing or cutting and increases the circulation in that area.

When she does start up with some asanas of course anything that will gently begin to strengthen the abdominal area and 2nd & 3rd chakra. Kapalabhati breath helps with this and also brings some energy. Some of the energization techniques are also good to combat the exhaustion. (not the stomach exercise for a couple of months, though).

The focus needs to be gentle abdominal strengtheners. Like simple bent knee (feet on the floor) variations of navasana or Supine head-to-knee posture.

Pelvic tilt and tuck lying on the back, working with the breath begins to bring energy back into the pelvic organs.

Gentle Forward Bends are good because they stimulate the uterus as you bend over and the belly comes onto the top of the thighs.

Twists of any kind massage the uterus and ovaries and help return it to it's normal size. Shoulder, upper back and neck stretches are essential because new moms are always bending over holding and nursing the child.

Cobra and Locust are excellent (once they are comfortable enough to lie on their bellies) as the pressure on the belly creates a stimulation and increases circulation to the pelvic organs and the pubic bone, as well as strengthening their low backs which have usually been strained during pregnancy.

When energy begins to return standing postures may be added for leg strength and endurance. Arm strengthening also needs to be built up as they are always carrying the child.

Inversions as well, starting with simple viparita karani or legs up the wall with a bolster under the sacrum are good to help balance the hormones. All postures should be done with deep diaphragmatic breath as the movement of the diaphragm massages and stimulates the reproductive organs.

Best wishes to your niece.

Christine Reeves